What’s more, though cooking and packing meals from home should be prioritized, there are plenty of healthy choices for on-the-go meals.

If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious.

This way, you will be less inclined to make a last-minute unhealthy meal choice.

Summary A 1500-calorie diet should be rich in fresh produce, protein and fiber. Though preparing meals at home is best, it’s possible to make healthy choices when eating out by reviewing the menu beforehand.

While sticking to a 1,500-calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.

Be Aware of Your Calorie Intake

Though you may think that you’re eating less, it’s common to underestimate the amount of food that you are consuming (9).

An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.

Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.

Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people.

Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (10, 11).

Eat Whole Foods

Processed foods and beverages, such as fast food, candy, baked goods, white bread and soda, aren’t good for your health and major contributors to the obesity epidemic (12).

Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain (13).

Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods.

Basing your meals around whole, single-ingredient foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.

Be More Active

Even though it’s possible to lose weight by just cutting calories, adding exercise into your routine not only promotes weight loss but improves overall health.

While starting a new fitness program may seem like a daunting task, it doesn’t have to be.

If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity.

Once you’re in better physical shape, add in different types of workouts or activities like biking, swimming, hiking or jogging.